Have not done any variant of NGH or nordics in a few years Still fucked from these
Haven’t posted any food pics in a bit.
Chicken tinga verde over tostadas smashed cubinwr lamb larb or laab - thai ground meat over rice spicy af
Fish sauce shallots mint
And shredded pork over aroz verde
5 Likes
9/12 concert 27k steps
9/13
A1 pull up 6x12
A2 oh press smith 6x10-12
B1 TRX push-up 5x10
B2 inverted row 5x10
C1 face pull 4 x 15
C2 push down 4x15
C2 hammer curl 25 x4x12-15
Felt like Shit didn’t do much
9/14 abc complex amok 20 rounds
40lb kb pair 2 cleans 1 press 3 squat
9/15
A1 hlr feet to bar 3X10
A2 db oblique bend 3x12
A3 mini db stuff 10-12 3
B1 chest supported db row 5x10
B2 incline db press 5x10
B3 neck stufF 4 rounds plate raise
These short workouts
Do more then bigger sessions
Trying to find things that don’t aggravate the joints hahaha
The HLR for years kept the
core decent and pliable
but really - fixed some stuff
Low back mobility/stability - grip
And being in vertical hang position helps my shoulders
9/16
Mobility band work hips junk
A1 pull-up bw x10 bw+25 4x6
A2 z press 35 5x6-8
B1 50 lb db rdl 4x15
B2 50bl db shrug 4x15
B3 cable chest fly 4x12-15
B4 cable rear delt/back 4x15
40 min bike ride for my knee
I copy paste these and they get messy with spacing. this felt good
4 Likes
9/17 work was long
9/19 MRI in the clear
3rd one this year other two for my neck this one for something that showed up in a CT scan in my brain - had a bad black eye from work
Came back negative pleased about that
For anyone who hasn’t had an MRI on your neck or head they put you in a plastic cage and neck brace
9/20 concert 3 am to 4 am
9/21 fuck all
9/22 concert 22 hour day 27408 steps
9/23
lx ball mobility more foam bands
A1 pull up 6x10
A2 z press 35 db x 6x 8-12
B rope pull down medley 5x15-20
Face pull+abs+pullover+triceps
C1 cable chest fly
C2 rear delt upper back fly 5x20
9/24
Dislocate bands
A1 Low pully row x x x x x
A2 push up bw 10 bw +45 x x x x x
B1 seated leg curl 5x10
B2 seated leg ext 5x10
C1 chest flyxxxx
C2 rear felt fly xxxx
D db clean and press
15 x20 25 x15
35 x8
9/25 work
9/26 work
9/27 work 20 hour day 240000 is steps
9/28 training
Bands extensive hip work mobility dislocates lunges all manner of crap
A1 ab medley 4x10
HLR x side bend x wood chop x pal of press
B1 low cable row 5x15
B2 push-up bw+45 5x10
C1 seated leg curl 5x10
C2 seated leg extension 5x10
D cable cross over stuffs
E arm stuff hammer curls triceps rope
Notes - seems random but I am slowly trying to both build some training volume and get things that get me mobile - hanging leg raise feet to face and wood hops I need more rotational work for sure think I want to make up Lunge twist situation
No pull ups elbows both inflamed low cable stuff - really seems to help joints
somehow an additional pair of 45s made it into this little gym I have plans for those
For the record the loaded pushups and much if what I do - is shit that makes me feel good
4 Likes
Maybe 15 years ago, I had one done for my head as part of my buddy’s medical study concerning hearing -that tube is not for the claustrophobic LOL. I wasn’t put in a brace, just told to keep my head still. The most annoying part to me was the nonstop whining/buzzing noise from the machine.
1 Like
It is certainly not for the claustrophobic.
I actually take a nap during those I have had what seems like many of them - apparently there is a good percentage of people who take a nap during an MRI
From top to bottom
Shredded slow cooked pork pibli for tacos
Steak frittes
Lamb crunchy meatballs on a saffron tomato sauce
3 Likes
Training
9/29 work busy
9/30
Mobility stuffs
A1 Iron neck on cable machine x x x x
A2 db clean and Press
15/10 25/10 35/8 45/10 35/8
B1 med grip pull down x x x
B2 cable chest press x x x
C1 rolling triceps 35 2x10-12
C2 hammer curl 25 2x 10
D cable bicep x tricep crap
Some x some
20 min elliptical this is so lame
10/1 concert 8am-6am 28000 steps
10/2 work 17000 steps
10/3 work 18000 steps
Slept in til 9am
10/4 training
Mobility a lot still stiff as shit
A walking lunge 35’s 3 rounds
B goblet squat 50 3x20
C1 leg ext 5x10
C2 seated ham curl
D1 HLR 3x10-12 feet to face
D2 standing rope and 3x10-15
D3 ham pull thrus 3 x 10-15
E1 rope triceps junk 4 x
E2 bro curls 4x
Spin bike tabata then 20 mins cruise
I did a lot of pvc lx ball and bands
trying to ease back into lower body volume
I’d be better off cleaning the 4 foot bar with plates then goblet squats.
Bike tabata left me for dead
5 Likes
LOL. I’ve always thought this, never seen anyone actually say it out loud LOLLL!
1 Like
PG you are right
Ten years ago when I fucked my leg.
So I was still using a cane if not I was still on crutches - and could use the elliptical.
For the record
I tore my ACL LCL MCL PCL two heads if the hamstring and both heads of the hamstring and two heads of the calf off the bone and a bunch of damage.
But I could use an elliptical maybe 2 months post surgery 
1 Like
Ok that spin bike Tabata fucked me up
I have a bunch of stairs built into my commute - all the subways have stairs
My good leg cramped up really badly while climbing steps at work.
10/5
A fuck ton of PVC and movement
100 pushups 100 bw squats
10/6
PVC movement lunges tried to get after that
Very short session
A1 HLR feet to bar 3x10-12
A2 kneeling plate halo +twist 3 8-12 each
B1 pull up bw x10 bw +25 4x6
B2 sb clean and press 30x10 40 4x6
C1 mini db side lateral Y 4x15
C2 mini do rear dent raise 4x15
C3 face pulls 4x20
Super fast session
If you don’t take any rest suddenly 40 lbs can be a decent load
Tiny db stuff - blood flow and pump help
My sad shoulders
5 Likes
Been a minute
What’s up team
Top to bottom
Steak and yucca
Thai basil pork aka pad kra pao
left over fried rice - cork shishito bacon
roast chicken
hainanese chicken rice
Add some whiskey and that’s how a little bro eats when home
2 Likes
10/7
Mobility yes
A1 decline db press 30/10 40/10 50
A2 chest supported row matched 5x10
B1 low cable row 5x10-12
B2 push-up +45 5x10
C1 chest cable crap
C2 back/delta cable crap x 4x20
D1 cable pullover ( straight arm lat )
D2 cable triceps
10/8 mobility jump rope that’s it
10/9 work 26k steps
10/10 work 17 k steps
10/11 20 hour day 21k steps
10/12
restorative stuffs
Mad mobility
Band flow of stuff Lora lots lots
Iron neck
Seated ham curls Face pulls ankle snd hip crap
10/13-10/17 work
10/18 22 hour work day
10/19
mobility lx ball foam etc dislocates
A walking lunge 35 lbs x x x x x
B1 RDL 50 5x10
B2 weight incline sit-up +20
B3 palof press 4x10
C1 pull up 4x10
C2 z press 35 4x8
10/20
Mobility jump rope 10 mins alot
A1 BO row 110? 5x10 (90 plus bar )
A2 pushup +45 5x10
B2 low inclined press 3x15
B2 low cable row 3x15
C1 mini db clean and press
C2 face pull 15
D1 HLR 3x10-12
D2 db side bend 50 3x10
10/21
pvc lx ball mobility
Complex
row x rdl x high pull x clean and press x squat x lunge
5 each 5 rounds 35
Jump rope 1 min
Iron neck 3 rounds
Abs 4 rounds ab wheel x HLR 4x10
Lots of work
Lots of misspellings
Neck - less fucked
Left knee and hip- hip is fucked more then knee
Right elbow at tricep - acute fucked recovery is down.
Life is good
4 Likes
That’s some serious food porn. 
2 Likes
Thanks for the food I’d love @punnyguy
Mad work mad steps
10/21
pvc lx ball mobility
Very stiff
Complex
row x rdl x high pull x c&p x squat
5 each 5 rounds 35
Jump rope 30-40 seconds
10/28
Mobility pvc lx ball
Complex vs jump rope 1 min
35 lbs 6 rounds of 6
row x rdl x high pull x c&p x squat
10/29
Bands pvc lx ball
Iron neck 3 rounds
An medley
HLRfeet to face
Db - side bend
incline OOH abs w/bar
A1 pull up bw 5x10
A2 pushup +45 5x10
B walking lunge pair 45 - 5 rounds
C BPA and FacePull xpush downs many x many
Stuff
Work has been crazy.
Day 8 maybe 9 in a row
Of 14-16 hour hard days.
This was more about loaded mobility then real training - No time but you have to move
4 Likes
10/30 -10/31 2 10 hour days
11/1
pvc and lx ball
kb complex 25 lb 4x12
Row x rdl x high pull x clean and press x squat x march
11/3
Mad mobility bands a lot of lunges band work pvc etc
A Ab medley 3 rounds 10-12
HLR x standing rope x side bend
x ab wheel x back raise
B1 low pulley row 5x10-12
B2 loaded push up +45 5x10-12
C cable cross junk
chest fly x rear felt
D arm junk triceps x hammer curl
E neck - iron neck cable seated
and standing
32 minute internal bike ride
Then I went to work.
4 Likes
11/7
Complex 25 pair 8 reps each
row x rdl x high pull x clean press x squat x march
20 push-ups
8 rounds
11/9
ABC Complex 44 lbs lbs kb pair
2 clean 1 press 5 squat 8 rounds
At work pull up 10 x 10
11/13
Mobility foam
A1 banded low pulley row
A2 push up+45 8x10
B1 cable fly 4x12-15
B2 rear delt back
C1 tris banded cable push down
C2 hammer curl 4x15 each
D abs medley HLR x rope crunch x paloff press 4x10
Notes
worked a 12 day block one day off then a 16 day block that just ended.
It sucked
I’ve been using bands directly attached to the cable - instead of attachments been interesting.
Today I did 80 push-ups with a 45 plate. Maybe that’s a win ?
3 Likes